Tuesday, November 12
Unable are the loved to die, for love is immortality.
Warm-up
2 sets, not for time, of:
2 minutes of easy rowing, biking or jogging
6-8 hip & back extensions
3 inchworm push-ups
-then-
2 sets, not for time, of:
3-5 deadlifts, empty barbell, starting from mid-shin
3-5 muscle cleans, empty barbell, starting from mid-shin
3-5 strict shoulder presses, empty barbell
3-5 power clean and jerks, empty barbell, starting from mid-shin
3-5 down-ups (do burpees in the second set)
Strength/Skill
Superset (AFTER WOD)
3 rounds for quality of:
Overhead Carry, pick load, 100 ft
Athlete Instructions
Use 2 dumbbells / kettlebells, or one barbell
If you prefer, do the Waiter Walk.
Movement Demos
Barbell Good Morning 15-15-15
Movement Demos
WOD
For time:
10 Clean & Jerks, 65% 1RM
10 Burpee Box Jump Overs, 24/20 in
8 Clean & Jerks, 65% 1RM
10 Burpee Box Jump Overs, 24/20 in
6 Clean & Jerks, 65% 1RM
10 Burpee Box Jump Overs, 24/20 in
4 Clean & Jerks, 65% 1RM
10 Burpee Box Jump Overs, 24/20 in
2 Clean & Jerks, 65% 1RM
10 Burpee Box Jump Overs, 24/20 in
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
12:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
20:00
Movement Demos
Cool Down
Calves & Foam Rolling
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.